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Sabtu, 01 Juni 2013

Does Yogurt Make You Lose Weight?

Yogurt has long been recognized as an excellent source of calcium and protein. A recent study has also found that it can be helpful in helping people lose weight by helping them burn more fat and maintain lean muscle. The yogurt eaters in the study lost 22 percent more weight than the non-yogurt eaters in the 12 weeks of the study.

Study Description

    University of Tennessee Nutrition Professor Michael Zemel studied two groups of people. The 34 participants were all adults. One group ate 1,100 mg of calcium each day, including Yoplait Light, a low-fat brand. The other group followed a low-calcium diet with only one daily serving of dairy products. All participants followed an individual diet plan designed to provide 500 calories less than their usual daily intake.

Results

    The yogurt group lost 14 lbs on average. They also lost 66 percent more body fat and 81 percent more abdominal fat. "They were about twice as effective at maintaining lean muscle mass," Zemel said. His study was reported in the International Journal of Obesity.

Apple Fat

    The abdominal fat loss report is especially important. Abdominal fat (also known as "apple fat") has been linked to diabetes, stroke, heart disease and some forms of cancer. In his study, Zemel reported that the yogurt group lost more than an inch around the waist, six times more than the other group.

Other Findings

    Yogurt also has been shown to build up the body's immune system and reduce LDL "bad" cholesterol. It also contains lactase, thus it is an alternative for those who are lactose intolerant. Lactose intolerance means the body does not produce enough lactase and the body reacts with diarrhea, bloating, gas and abdominal pain.

Recommendations

    Zemel recommended that adults eat three servings of dairy products daily. Low-fat products are recommended over other varieties. Dr. Eric Braverman the author of the "Younger (Thinner) You Diet" and the founder of PATH Medical recommends eating plain yogurt. He recommends sweetening it with a teaspoon of cinnamon, honey or sugar-free all-fruit preserves. He also recommends using low-fat yogurt over full- or non-fat options. He said full-fat versions are high in calories while non-fat yogurt deprives dieters of essential fats.

    Braverman suggested using yogurt instead of mayonnaise in recipes. He also suggested making yogurt smoothies by blending plain yogurt with fresh or frozen fruit.

Advisory

    As with any weight-loss plan, results from using yogurt will vary.

    Consult a doctor or nutritionist if you have any chronic health issues, such as diabetes or heart disease.

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